9.28.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Goblet Squat x 10 @ 20X1
  • Scap Pull Up x 10
  • Box Jump/Step Down x 10

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Weighted Chin Up x 3-4 @ 21X1 – Rest 60 seconds
  • A3: Double Under x max reps in 30 seconds – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

  • Run 400m
  • Wallball x 30 (20/14)
  • Pull Up x max reps in time remaining

Rest 4 minutes between.

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